How I Gained A Lot Of Muscle This Year

Summary

In this video, the creator shares his experience with bulking, emphasizing the importance of a proper, science-based approach for maximizing muscle gain. He explains why bulking is more effective than main gaining and outlines how to bulk without gaining excess fat. Key advice includes tracking calories, protein, and fat, adjusting your surplus gradually, and staying consistent with training. The creator also discusses his diet, supplements, and personal training routine, offering practical tips for viewers who want to optimize their own bulking phase for maximum muscle growth.

Takeaways

• 😀 Bulking with proper training and nutrition is the most effective way to build muscle, producing significant gains.
• 😀 Old-school dirty bulks may build muscle but cause excessive fat gain, making them less effective for long-term progress.
• 😀 Main gaining (maintaining weight while gaining muscle) is possible but will never result in as much muscle gain as a proper bulk.
• 😀 A caloric surplus is necessary for muscle growth, but the key is to gain weight slowly (1-2% of body weight per month for beginners).
• 😀 The proper bulking approach involves eating a 5-10% surplus of calories above maintenance to minimize fat gain.
• 😀 Gaining muscle requires patience; gaining too quickly results in mostly fat gain, so a slow and controlled approach is recommended.
• 😀 Protein intake should be around 0.7 to 1g per pound of body weight during a bulk to maximize muscle growth.
• 😀 Fat intake should be carefully balanced (20-30% of total calories) to support testosterone levels and avoid fat gain.
• 😀 A proper bulking diet should include flexible meal planning and tracking to stay on track with macros, including protein, carbs, and fats.
• 😀 Training intensity is crucial during a bulk; slacking off in the gym leads to more fat gain than muscle gain.
• 😀 Cardio during a bulk is beneficial for cardiovascular health and can help with muscle endurance, especially if you have a sedentary job.
• 😀 Supplements such as creatine, fish oil, magnesium, vitamin D, and a multivitamin can support the bulking process and overall health.

Q & A

What is the main benefit of bulking according to the script?

Bulking, when done properly, allows for maximum muscle gain by providing a caloric surplus, which helps the body allocate more energy toward muscle growth instead of other survival functions.

Why is main gaining considered less effective than bulking for muscle growth?

Main gaining, where you maintain weight while building muscle, is less effective because the body prioritizes survival over muscle growth when there’s no caloric surplus, making it harder to achieve maximum muscle gains.

What is the recommended rate of weight gain during a bulk?

The recommended rate of weight gain during a bulk is about 1 to 2% of body weight per month for beginners, and 0.5 to 1% for intermediate to advanced lifters.

What is the risk of a 'dirty bulk' approach?

A dirty bulk, which involves consuming excessive calories without control, leads to rapid fat gain rather than muscle gain, negatively impacting body composition.

How does the body prioritize muscle building during a bulk?

When in a caloric surplus, the body recognizes it’s not at risk of starvation, allowing it to allocate more energy towards muscle growth, a less immediate survival need.

What is the significance of tracking calories during a bulk?

Tracking calories ensures that you are in a slight caloric surplus, which helps build muscle without excessive fat gain. It’s crucial to adjust calorie intake based on weight gain progress.

How does protein intake affect muscle building during a bulk?

Consuming enough protein is essential for muscle repair and growth during a bulk. The recommended amount is 0.7 to 1 gram of protein per pound of body weight.

Why is fat intake important on a bulk?

Adequate fat intake supports hormonal health, including testosterone production, which is crucial for muscle growth. However, excessive fat can lead to unnecessary fat gain.

What role does training intensity play in a successful bulk?

Training intensity is critical for muscle growth. It’s essential to maintain a high level of intensity, especially during a bulk, to ensure that the extra calories are used to build muscle rather than stored as fat.

Should cardio be included in a bulk, and if so, why?

Yes, cardio should be included in a bulk to maintain cardiovascular health and improve overall fitness. It also helps with conditioning, enabling you to handle more volume in the gym and improve performance during training.